dnaPower Inc, a biotechnology company that offers DNA testing for health and wellness, announces their partnership with Inagene Diagnostics. Inagene Diagnostics is a DNA testing company that uses genetic information to predict response to medications commonly used to treat pain and mental health conditions. These two Canadian DNA testing companies have joined forces to crack the code on personalized healthcare, empowering people to take control of their health and live their best lives.

dnaPower is committed to helping people make better data-driven decisions about their day to day health using genetics. We are delighted to be partnering with Inagene, a strong female-led, Canadian DNA company to include their pharmacogenetic testing.In addition to providing tailored health solutions for your diet, exercise and lifestyle, we can now add the ability to identify the medications best suited for your body to keep you safe and get the best health outcome. Dr. Lois Nahirney, CEO, dnaPower Inc.

Through their partnership, dnaPower and Inagene offer a suite of tailored health solutions for anyone looking to maximize insights to optimize their health. Comprehensive DNA testing is available for preventative health and medical treatment optimization. Personalized insights include tailored diet, exercise, lifestyle recommendations, and medications to optimize ones treatment plan based on their genetic information. Together, these powerful genetic insights act as a biological roadmap to help individuals navigate their best health.

Advancements in technology have opened up a world of opportunities to personalized healthcare in ways never seen before. There is no one size fits all solution when it comes to health. Unique genes can respond differently to foods, types of exercise, and medications. Spending years through trial and error to find the best diet, exercise, and medication is a way of the past. Individuals can now enjoy the ability to take control of their health without the guesswork through genetic testing.

We are excited and proud to partner withdnaPower another leading-edge Canadian company! Our teams care deeply about helping clients and are passionate about bringing innovation and personalized medicine to consumers. Helping individuals and their healthcare providers determine which drug and dose will work best, with less trial and error, is just part of the equation; the opportunity to learn what diet and exercise regimen works best for you, further enhances the client experience. Nancy White, CEO, Inagene Diagnostics.

To celebrate their partnership, dnaPower and Inagene are offering a combined special on their DNA tests. The Ultimate Insights Package includes the suite of dnaPower and Inagene DNA tests at the incredible price of $648 (retail value $1495). See this special offer.

Together, dnaPower and Inagene are passionate about empowering individuals to control their health with genetic testing, sharing a unified principle that knowledge is power.

About Inagene Diagnostics

With over two decades of experience in genetic research and diagnostics, combined with over 30 years of commercial health experience, Inagene has witnessed and been a part of the growing technology that now makes personalized healthcare possible. Inagene believes patients are not simply seeking more information, but practical and individualized information they can use to help make the best decisions about their health. Inagene Personalized InsightsTM makes it easy for patients and health care practitioners to navigate to the safest and most effective treatment options for medications used for pain and mental health conditions, and steer clear of those that arent.

About dnaPower Inc

dnaPower was one of the first in the world to offer DNA health testing, launching in 2008. They saw enormous potential for new DNA technology to help support peoples health and wellness, particularly in diet and fitness. dnaPower was a pioneer in applying leading-edge gene research to develop targeted gene panels. Since then, they have been providing personalized testing and professional support to help people like you make better, data-driven decisions about your health. With years of experience, dnaPower provides clear results and specific recommendations to help you take proactive and positive action for your unique body.

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Cracking the code to live your best life: Canadian DNA testing companies, dnaPower and Inagene, partner to unlock true personalized health through...

Sperm count refers to the amount of sperm per milliliter of semen. Measuring sperm count is usually part of a sperm analysis that also examines the shape of sperm and their motility. All these factors can play a role in a man's fertility.

It only takes one sperm to fertilize an egg, but the higher your sperm count, the better your chances are of impregnating your partner, says Zaher Merhi, MD, OB-GYN and fertility expert at New Hope Fertility Center.

Millions of sperm are in one ejaculation, but only a few hundred will make it to the egg. Many sperm die in the acidic environment of the vagina before they migrate up to the uterus and into the fallopian tubes.

A normal sperm count is between 15 million and 200 million sperm per milliliter of semen. A sperm count less than that could result in difficulties conceiving.

What you eat, how often you exercise, and your overall lifestyle can have an impact on your sperm count. Here are six ways to increase your sperm count and boost your chances of conceiving.

Overweight men tend to have lower sperm counts than those in the normal weight range, Merhi says. This could be due to overheating, which can kill sperm. Excess body fat around the testicles could insulate them, causing them to get warmer.

Hormonal changes in overweight men can also negatively affect sperm production. Overweight men are more likely to have lower testosterone levels and higher estradiol levels, which can negatively impact sperm production.

If you have a body mass index (BMI) of 25 or higher, losing even a small amount of weight can increase your sperm count. A 2016 study published in the Journal of Urology an Iranian publication examined the effects of weight loss on sperm count in 200 men with BMIs over 25. After a six-month intensive exercise program, the researchers observed significant increases in semen volume and sperm concentration among those in the weight loss group compared to the control group.

The function of the reproductive system depends on the general health of the body, so when a man exercises regularly, the testicles function better and sperm count improves, Merhi says.

A 2014 study published in Human Reproduction examined 231 men seeking fertility treatment and their levels of physical activity. The researchers found that weight lifting, running, and jogging, were associated with higher sperm concentrations than other types of exercise like walking and aerobics.

While this study found that some types of exercise are better at improving sperm count than others, any exercise is better than none, says Temeka Zore, MD, OB-GYN, and reproductive endocrinologist at Spring Fertility. Because exercise reduces inflammation, which can improve sperm function.

Some studies have shown that certain types of exercise, like bicycling, could be associated with a reduction in sperm count, but more research is needed to draw definitive conclusions about what types of exercise are best, Zore says.

"Studies are limited and inconclusive on the exact type or amount of exercise that may improve sperm counts," Zore says. "There are no high-quality studies that conclusively state one exercise is better than another."

Smoking can negatively impact sperm count, so quitting can improve your sperm health. According to a 2007 analysis published in Human Reproduction, men who smoke more than 20 cigarettes a day experience a 19% reduction in sperm concentration compared to nonsmokers.

The exact reason why smoking reduces sperm count isn't entirely known, but a 2015 review published in the World Journal of Men's Health found that smoking can lead to DNA damage in the sperm, which reduces fertility.

Even if you've smoked for years, stopping will make your sperm healthier, Merhi says. It takes about three months for the testicles to produce fresh sperm, so men who quit at least three months before conception will have healthier sperm and a better chance at fertilizing an egg.

Moderate alcohol consumption, which is about two drinks a day for men, doesn't appear to have an adverse effect on sperm count, Merhi says. However, some studies suggest that heavy drinking, defined as 14 drinks or more a week, can reduce sperm quality and lower testosterone production.

Other drugs like opioids or marijuana can also negatively impact fertility. More research is needed to see if stopping substance abuse reverses the adverse effect it has on sperm health. But, in general, abstaining from substance use and developing healthy habits can improve your sperm count and fertility.

"If you are trying to conceive, we always recommend being the healthiest version of yourself, which means avoiding smoking and drugs and drinking alcohol in moderation if you choose to drink," Zore says.

D-aspartic acid (D-AA) is an amino acid that aids in the formation of proteins in the body. It is found in high concentrations in the endocrine glands, such as the ovary and testes. Because sperm, like any cell in the body, contains protein, D-AA is important for sperm function, Merhi says.

Low concentrations of D-AA can contribute to lower sperm count and motility, so taking a D-AA supplement might help, Merhi says. A 2012 study published in Advances in Sexual Medicine examined 60 men with fertility problems and found that taking D-AA supplements for three months substantially increased their sperm counts and sperm motility.

It is important to note that those in the study were not healthy individuals as they already had sperm disorders. Therefore, there is no conclusive evidence that D-AA supplements would increase sperm count in healthy individuals.

D-AA supplements can be purchased online and the dose is usually 2,000 to 3,000 mg taken daily, but you should consult with your doctor before taking any supplements, Merhi says. D-AA can cause irritability and headaches if you take the wrong dose, and its long term effects are not yet known.

What you eat also affects your sperm count and overall health. Antioxidants in particular may improve fertility, Merhi says. Vitamin E and C have been shown to be good antioxidants for sperm function.

A 2006 study published in the Journal of Medicinal food examined 13 men with fertility problems between the ages of 25 and 35. The men received 1,000mg of vitamin C supplements twice a day for two months. Their sperm count increased by more than 100% and their sperm mobility by 92%.

Foods rich in Vitamin C include:

Omega-3 fatty acids have also been shown to improve sperm function, Zore says. Omega-3 fatty acids are essential fatty acids our bodies cannot produce on their own, so we must consume them in our diets. Fatty acids are part of the sperm cell membrane, so adequate consumption of omega-3 fatty acids may improve sperm count and motility.

Foods rich in omega-3 fatty acids include:

Many factors can affect sperm count. Luckily, there are steps you can take that may increase your sperm count and boost your chances of conceiving. Exercising, eating well, and quitting smoking are all lifestyle changes you can make to improve your fertility and your overall health.

Follow this link:
6 ways to increase sperm count and improve male fertility - Insider - INSIDER

For all types, if you're struggling to lose weight, I often recommend omitting both gluten and dairy, as these foods can be inflammatory.

Anti-inflammatory foods are also important for promoting hormone balance and digestive function, especially for Warriors, Anchors, and Trailblazers. Begin by omitting sensitivities and incorporating more anti-inflammatory foods and spices, such as turmeric, ginger, blueberries, pineapple, and celery.

Protein is key for Anchors to support adrenal function, while Protector types may want to limit their intake of red meat in favor of more easily digested proteins.

You'll want to omit sugar, refined carbohydrates, and alcohol if you're a type who struggles with Candida overgrowth, most commonly Anchors and Protectors. This type of yeast overgrowth can cause bloating, fatigue, joint pain, and weight gainbut it's often a latent infection overlooked at most doctors' visits.

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Struggling To Lose Weight? This MD Says Knowing Your "Weight Loss Type" Will Help - mindbodygreen.com

This post was contributed by a community member. The views expressed here are the author's own.

Luxor Nursing and Rehab at Sayville on the CICO Diet and if It Can Work for You

You're probably aware of the dizzying amount of diets available, and perhaps you have tried one or more of themto varying degrees of success.

If you're looking for a simple one to follow, consider the CICO diet, which stands for the calories-in, calories-out method.

Luxor Nursing and Rehab at Sayville discusses the theory behind it and how you can succeed at it.

A Diet That's Based on Math

If you're a person who likes numbers, the CICO diet may be for you. At its root, all diets come down to eating better (or less) and exercising regularly. This diet breaks down those habits into pure numbers.

The numbers suggest that a pound of body weight is equivalent to 3,500 calories per week. Thus, if you want to lose a pound per week, you'll need to consume 3,500 fewer calories per weekor 500 calories per day.

Calculate Your Calorie Intake and Output

For this, an app like LoseIt or MyFitnessPal will help greatly because it does the math for youjust input everything you eat (meals and snacks) and record your exercise (distance walked and the amount of time it took, for example). Do the first week as a baseline week under your normal habits. You'll then, through a combination of diet and exercise, want to get to 500 fewer calories than your baseline number for the following week. Assuming you lose a pound per week, if you find the diet sustainable, you're on your way to a successful weight loss plan!

All Calories Aren't Created Equal

You'll want to watch for high-calorie foods like avocados and nuts, and also be aware that 300 calories from an avocado are better than the 240 calories you would eat from a candy bar. This doesn't mean the candy bar is healthier than an avocado! Be wise and use common sense with your meal and snacking choices; an occasional splurge is okay, but keep it sporadic.

To learn more about Luxor Nursing and Rehab at Sayville and all of the services they offer, visit http://www.sayvilleluxor.com/.

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Luxor Sayville on the CICO Diet and if It Can Work for You - Long Island, NY Patch - Patch.com

Visceral fat, or belly fat, is stored deep inside your body. It surrounds and protects your internal organs. You cant see visceral fat, as its underneath your abdominal muscles. Besides the fact that visceral fat doesnt look great, carrying too much visceral fat is linked to a higher risk of diabetes, cardiovascular disease, and even certain cancers. By increasing the amount of aerobic exercise, you do, however, you could get rid of your visceral fat.

Aerobic exercise is the kind of activity which burns fat everywhere, particularly though, in the belly.

Health experts agree that anything which raises the heart rate and makes a person work up a sweat will help reduce visceral fat.

Regular aerobic exercise is one of the best ways to shed your visceral fat and burn belly fat.

Commonly known as cardio, it burns a lot of calories and helps to lose belly fat.

READ MORE:How to get rid of visceral fat - foods to help burn the belly fat

In astudywith the National Library of Medicine, a review of the effect of aerobic vs resistance exercise on visceral fat was investigated.

The study noted: Exercise therapy is an integralcomponent of obesity management, but the most potent exercise prescription for visceral fat benefit is unclear.

We aimed to evaluate the independent and synergistic effects of aerobic exercise and progressive resistance training and to directly compare the efficacy of aerobic and resistance training for beneficial visceral fat modulation.

A systematic review and meta-analysis were performed to assess the efficacy of exercise interventions on visceral fat content/volume in overweight and obese adults.

The study found that aerobic exercise is central for exercise programmes aimed at reducing visceral fat, and that aerobic exercise below current recommendations for overweight/obesity management may be sufficient for beneficial visceral fat modification.

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Physiologist Cris Slentz, Ph.D. said: Numerous studies have sought to identify the most effective form of exercise to get rid of that unhealthy fat.

If you want to lose belly fat, aerobic exercise is the better choice because it burns more calories."

One study revealed aerobic exercise burned 67 percent more calories than resistance training.

What really counts is how much exercise you do, how many miles you walk and how many calories you burn," Slentz said.

If you choose to work at a lower aerobic intensity, it will simply take longer to burn the same amount of unhealthy fat."

Dr Louise Wiseman said: We think about 90 per cent of our fat is subcutaneous and the remaining 10 per cent is visceral or inside the abdomen.

It stands to reason if you are carrying excess fat it is likely you are carrying excess visceral fat.

Having belly fat does not always mean there is a large amount of visceral fat as this can still be subcutaneous, but a larger waist can indicate deep fat beneath.

The only way to definitively diagnose the amount of visceral fat someone carries is by aCT or MRI scan which is just not feasible.

A simple tape measure may be the best guide to use at home.

The rest is here:
How to get rid of visceral fat: Including a certain exercise in your day may burn the fat - Express

Menopause diet tips: A woman's body goes through several changes during menopause. It is advised to consume a healthy diet to reduce its symptoms. Read here to know some diet tip for women straight from expert.

Menopause can bring many changes to a woman's body

Menopause marks the end of menstrual cycle in women. It usually begins between 45 to 55 years of age. This signifies that women cannot get pregnant naturally after menopause. During this period a woman's body goes through several hormonal changes. Irregular menstrual cycle is the most significant sign of menopause. It can lead to some unpleasant symptoms like vaginal dryness, hot flashes, mood swings, weight gain, slow metabolism, night sweats, hair fall and much more. A healthy diet and lifestyle can help manage these symptoms of menopause. In this article, Ms. Edwina Raj, senior dietitian at Aster CMI hospital shares some diet tips to manage menopause symptoms.

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Symptoms of Menopause: One of the most effective tips to ease menopause symptoms is to eat a healthy and balanced diet which includes a generous mix of all food groups. Here are other tips that can also be helpful.

Menopause is a normal part of every woman's life. Weight gain during menopause is a common problem that one may experience. There are many reasons behind it. Here are the reason behind weight gain during menopause and ways to tackle it.

Diet, nutrition and lifestyle collectively influence menopausal symptoms. Due to a drop in oestrogen hormone menopause is quite challenging for most of the women.

Ms. Edwina explains, "This is commonly observed that most women pay less attention to their diet due to their busy schedule. High consumption of caffeine, alcohol, smoking, lack of exercise and nutritional deficiencies such as zinc and vitamin B6 are major culprits for early menopause. Furthermore, eating processed, refined foods such as maida/white bread/baked goods, sugar, junk food and white rice can impact one's body fat percentage, metabolism and also increases the risk of insulin resistance which could interfere with hormone production."

Also read:Menopause Symptoms: 5 Tips That Can Make Menopause Easy For You

A healthy diet with exercise can help manage symptoms of menopause Photo Credit: iStock

Menopausal symptoms can be extremely distressing and painful but can be tackled in most women through lifestyle modifications, therefore it is necessary to restrict intake of caffeine such as coffee, tea, aerated drinks, chocolates, to limit alcohol, unhealthy trans-fat sources like packed foods, ready to eat, baked goods, sugar and limiting saturated fat such as red meat, rich desserts and outside food. It is also important to watch out the intake of Vitamin A in supplements used routinely and salt intake as high intake of salt often increases the risk of calcium deficiency. Hence it is necessary to limit the hidden sources of sodium in our diet and to consult Nutritionist before you supplement yourself.

Also read:Weight Gain And Menopause: Reasons Why You Gain Weight During Menopause; Know Some Weight Loss Tips For Women During Menopause

Avoid too much caffeine consumption during menopause Photo Credit: iStock

Foods which are promising to help women during menopause are:

1. Mindful and healthy eating with right balance in nutrients will not only delay but ease the symptoms of menopause and prevent you from nutritional deficiencies. Get personalized diet advice today!

2. According to research data consumption of foods containing antioxidants, zinc and vitamin B6 is beneficial by including daily intake of fruits, vegetables, leafy, nuts, oilseeds and fish.

3. Phytoestrogens that have oestrogen-like activity such as isoflavones present in soya bean/soya paneer, legumes, beans, dals and sprouts. Also, women can include flaxseed, cereals, fruits and vegetables.

4. Vitamin E rich foods such as sunflower seeds, vegetable oils, leafy vegetables, nuts or supplement will help to relieve you from perimenopausal symptoms

5. Choose healthy fats rich in omega 3 such as fish, nuts, oil seeds etc. and avoid unhealthy saturated fats.

6. Focus on Vitamin D sources like mushroom, fatty fishes and from fortified foods like milk, cereals, oil etc. This helps your body to utilise the intake of calcium.

Also read:Can Early Menopause Affect A Woman's Health? Know Symptoms, Causes And Complications Of Premature Menopause

Other herbs which are commonly used to treat menopause lack adequate data to prove its efficacy but most of them can be toxic to your liver, therefore, do not supplement yourself without consulting your gynaecologist or qualified dietician.

Promoted

(Ms. Edwina Raj, Senior Dietitian, Aster CMI Hospital, Bangalore)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Menopause Diet Tips: Know What To Eat And Avoid To Reduce Symptoms - NDTV Doctor

Heart attacks are serious medical emergencies that require immediate attention from a doctor. You could lower your risk of a deadly heart attack, which is also known as a myocardial infarction, by regularly going walking, swimming, or dancing.

Heart attacks are caused by a lack of blood reaching the heart.

Without enough blood, the heart could become seriously damaged - and it may even be life-threatening.

A heart attack could also be a symptom of coronary heart disease, which is where fatty deposits build up in the arteries, which limits the amount of blood reaching the heart.

One of the best ways to protect against heart attacks and heart disease is to take up certain exercises.

READ MORE: Heart attack symptoms - the major signs you're having a heart attack

Walking, swimming and dancing are ideal activities to protect your heart, according to the NHS.

They're aerobic exercises, which makes your heart beat faster, which is crucial to keeping it strong.

Exercising improves the efficiency of your circulatory system, while also lowering your cholesterol.

Everyone should aim to do at least 150 minutes of exercise every week.

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"There are several ways you can reduce your risk of developing coronary heart disease, such as lowering your blood pressure and cholesterol levels," said the NHS.

"Exercising regularly reduces your risk of having a heart attack.

"The heart is a muscle and, like any other muscle, benefits from exercise. A strong heart can pump more blood around your body with less effort.

"Any aerobic exercise, such as walking, swimming and dancing, makes your heart work harder and keeps it healthy."

You should exercise until you raise your heart rate to reap the benefits.

It should also make you breathe faster, and you should be feeling warmer.

You should be able to still talk while exercising, but not sing.

To protect your heart, you should try combining your aerobic exercise with strength workouts.

You can lower your risk of a heart attack by making some small diet or lifestyle changes.

Eating a healthy, balanced diet will lower your chances of fatty deposits in your arteries.

Meanwhile, the most common heart attack symptoms include chest pain, anxiety, and having a radiating pain in your arms.

If you think you, or someone you know, may be having a heart attack, it's crucial that you dial 999 straight away.

See original here:
Three of the best exercises to lower your risk of a deadly heart attack - Express

Many Chinese people used to greet each other with "Have you had your meal?" to show their friendliness. Recently, a new greeting has emerged in many Chinese cities, namely "Have you lost weight?"

Chen Xin, a mid-level manager of a media company in the eastern Chinese city of Hangzhou, has surprised his friends after successfully getting slimmer. "Following instructions from my nutritionist, I went on a diet and lost 10 kg," Chen said with a satisfied smile.

In recent years, food-delivery services have been growing fast and entering every corner of Chinese cities. Also, Chinese people can easily get access to foods from all over the world. But people are paying more and more attention to their health.

On food-delivery platforms, food labeled with "low calories" and "light food", including wholewheat bread and coarse grain products, are becoming popular. More people are becoming familiar with various terms, such as "sugar cut-off" and "low-calorie Fast Diet plan".

"I used to eat a lot of unhealthy food, which brought me much trouble. My blood lipids, uric acid, and other indicators used to be far higher than normal levels," Chen said. "Now my health indicators are becoming normal, and I can feel that my body is in good condition again."

Chen is not alone. Many Chinese are troubled with "diseases of affluence", including obesity and hypertension, as the quality of life for most has greatly improved over the past decades. Most people no longer need to worry about if they have enough food, but rather if they have a healthy diet.

According to statistics from global market research firm Euromonitor International, the global meal replacement market reached $66.16 billion in 2017, of which the Chinese market contributed 57.17 billion yuan (about $8.45 billion). The Chinese market is expected to reach 120 billion yuan in 2022.

Despite healthier diets, many people believe, to lose weight, it is not enough if you only control your food intake. Exercise is also of vital importance.

Jiang Yichen, a consultant at a foreign consulting firm in Beijing, trains in the gym if he finishes work early. "Doing sports provides me with energy, and dopamine gives me a lot of pleasure after I sweat," Jiang said.

Like Jiang, many people are fond of various sports, and some even take fitness equipment home. Products such as body fat scales, fascia guns, and treadmills are among the best selling products on various e-commerce platforms.

Over the past two years, the online consumption of fitness equipment has increased significantly, particularly among women who attach great importance to body management, according to statistics on 2019 fitness equipment consumption on Tmall, an online e-commerce platform of Alibaba.

Many people even like to run marathons. In China's major cities, holding marathons has become a fashion. According to the China Marathon Annual Report, released by the China Athletics Association in 2019, 1,828 marathons were held nationwide in 2019, covering 31 provinces, autonomous regions, and municipalities, with 7.12 million participants.

Health is an important manifestation of a state's soft power, and the improvement of overall health conditions can have a positive impact on economic development, said Wang Hufeng, a professor at the School of Public Administration of the Renmin University of China.

"China will succeed in building a moderately prosperous society in all respects this year, with health becoming a huge industry," said Li Hua, deputy director of the Zhejiang Provincial Sports Bureau.

"Health is a major issue of concern for the Chinese people. It is also an important part of the public's sense of fulfillment, happiness, and security," said Wang.

See original here:
Chinese eat healthier, exercise more over health concerns - Chinadaily USA

Immunity tips: Regular exercise can ensure a strong immunity

Building immunity is no rocket science, but surely requires some dedication and discipline. The immune system plays the important role of protecting body from harmful substances like bacteria, viruses and germs that causes illness. If you have a weak immune system, not only will you fall sick more often and easily, but it will also make it difficult for you to recover from them. The immune system fights disease-causing germs like virus, bacteria or fungi and help in removing them from the body. It recognises and neutralises effect of harmful substances in the environment and also fights disease causing changes in the body like abnormal growth of cells.

Lifestyle coach Luke Coutinho, in one of his recent posts on Instagram, talks about a few simple ways that can help you build a strong immunity. Following these tips can be especially important during the COVID-19 pandemic. Here's what you need to know:

1. Eat a wholesome and balanced diet: Eat fresh and homemade food, most of the times. Include lots of seasonal fruit and vegetables in your diet. Make sure your diet includes wholegrains, nuts, seeds, lentils and legumes.

Also read:Balanced Diet Essentials: Here's A List Of Expert Recommended Nutrients You Should Add To Your Diet

2. Adequate exercise: Exercising regularly can be your gateway to good health, healthy weight and strong immunity. Along with exercising for one hour or half an hour regularly, make sure that you are also physically active throughout the day. Pranayama, breathing exercises, yoga, squats, walk, climbing stairs or doing household chores are all ways to keep yourself physically active throughout the day.

3. Get good quality sleep: Sleeping well is important for a strong immunity. Getting good quality of sleep is important than the quantity of sleep, informs of Coutinho. Align your body according to the circadian rhythm. Avoid drinking caffeine after 4 pm, make your bedroom comfortable and cosy to sleep well and drink a cup of turmeric milk at bedtime.

Also read:These Soothing Yoga Poses Will Help You Sleep Better

4. Take less stress: Stressing too much can disrupt your sleep, digestion, weight loss goals and immune function amongst others. Meditation, deep breathing and spending some time in nature can help you relax and calm down.

Take less stress if you want a healthy functioning immune system Photo Credit: iStock

5. Work on your gut health: A healthy gut is an important prerequisite for a strong immune function. 80% of immunity resides in the gut, says Coutinho. Include probiotics and prebiotics like curd, yogurt, kefir, kimchi and kombucha in your diet. They feed the good bacteria in gut, improve gut flora and overall gut health.

Also read:Gut Health And Strong Immunity: Know The Surprising Link

A healthy and disciplined lifestyle which includes regular exercise, balanced diet, good sleep, less stress, little or no intake of alcohol and no smoking can help strengthen your immune system and enable it to function effectively.

(Luke Coutinho, Holistic Lifestyle Coach - Integrative Medicine)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Immunity Tips: 5 Simple Tips To Strengthen Your Immune Function - NDTV

With an approximate one in five Indian women suffering from polycystic ovary syndrome (PCOS), doctors say that more awareness is needed about the condition, especially because it can be controlled by proper diet, exercise and lifestyle changes. A major side effect of the hormone disorder? Acne and hair loss. These are also the symptoms that most patients present with first. We spoke to a dermatologist and a gynaecologist for their take.

Polycystic ovary syndrome (PCOS) is a condition where women produce higher-than-normal amounts of male or androgen hormones. This manifests as small cysts on the ovaries, which disrupt hormone levels and then cause irregular (or delayed periods) due to an ovulation imbalance. But what shows on the outsideacne, thinning hair and excess facial hair, is what patients usually consult their physicians for first.

PCOS disrupts your skin and hair texture. Because there is too much testosterone in the body, there is an increase in sebum and skin cell production, leading to acne. PCOS-induced acne shows up on the jawline, cheeks, chin and upper neck, shares Dr Gupta. Not only is hormonal acne uncomfortable, but it also can be painful, as the cysts and nodules can be hard and long lasting. In some cases, the skin texture becomes dry and there is darkening of the neck and underarms observed, adds Dr Mayur Das, consultant, obstetrics and gynaecology, Max Super Speciality Hospital, Delhi.

Hair growth is also thrown off balance. PCOS causes excess hair growth on face, chest or back. This is called hirsutism, and is a very common symptom. In a lot of cases, there is thicker hair growth on the face and body, but thinning of hair or hair loss near the frontal hairline, states Dr Das. Due to an overabundance of testosterone or androgen, hair may become thin or brittle, and begin to fall out without being immediately replaced.

The underlying cause is the hormonal imbalance, and the treatment for it is multifaceted. Doctors may prescribe oral contraceptives to decrease androgen production and regulate oestrogen, or may treat each symptom (like the hair loss or extreme acne) separately through medications or topicals.

Over-the-counter acne medications typically rely on benzoyl peroxide, salicylic acid, and sulphur to help treat acne. Although these ingredients can help with mild breakouts, they usually aren't enough to treat hormonal acne, says Dr Gupta and adds that the prescription treatment isotretinoin (a type of retinol) may be required in case of severe cystic acne and acne. The doctor may also prescribe antibiotics and spironolactone which helps lower testosterone levelswhich then reduces acne."

These same medications are used to reduce testosterone induced hair loss too, so it all works in tandem. In addition, doctors may suggest other therapies to kickstart hair growth once the hormonal imbalance is in control. PRP, mesotherapy and Progenra help to stimulate cell growth in the scalpan important addition to oral medicines.

Dr Gupta says that tamping down inflammation is important to reduce the intensity of the symptoms. Include leafy greens, seasonal fruits, high fat foods, nuts and seeds. Switch to a nutrient-rich diet with whole foods, less of refined and processed foods which are also heavy on preservatives. Stay away from carb-laden foods like white rice, potatoes, cakes and milk chocolates and cut down on sugar consumption to see a marked difference in your skin and hair texture, she says. Since weight gain and insulin resistance is another byproduct of PCOS, reducing these markers can go a long way in reversing the end result. Exercise is key tooit can lower blood sugar levels and prevent insulin issues. Reducing stress through exercise, meditation and other forms of mindfulness helps to deal with microstressors, which help to control the adrenal and cortisol levels of the body too.

Experts recommend supplementing the diet with omega acids, zinc and biotin to facilitate hair growth from within. Inositols are carbohydrates that can influence the body's insulin response, and when taken as a supplement may help improve metabolic and reproductive aspects of PCOS, explains Dr Gupta.

7 yoga poses to add to your practice if you have PCOS

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How to manage and treat PCOS-induced acne and hair loss - VOGUE India